4 egg white
3 tablespoons skim milk
1 tomato, chopped
1/4 cup frozen spinach
1 ounce shredded mozzarella
1 tablespoon parsley, minced
freshly ground black pepper as needed
Method of Preparation:
1. Preheat oven to 400 degrees F. Spray 4 ramekins with nonstick cooking spray.
2. Whip together eggs, egg whites, and milk. Add remaining ingredients. Pour into ramekins for individual servings or a pie pan.
3. Bake for 6 minutes or until golden brown.
4. For different flavors, try caramelized onion and bell pepper, swiss cheese with ham and peas, or mushroom and scallions.